I have major anger issues and I react similiarly in situations where I'm criticized.

I only managed to think of this for anger once but it worked: My boss (who bullied me) was yelling at me and I had a small chain tassel (like the one in this picture: ) in my pocket that I kept rubbing. It helped a lot. I typically use it for anxiety, based off ideas for dealing with Sensory Processing Disorder and ASD sensory overload. Rubbing the chains... It kinda pulled me out of my anger a bit because when I get angry, I get enraged and the feeling takes over my body. Rubbing the chain, feeling the texture of it kept the anger from taking over and it let me think a bit more. I didn't just instantly react and I was able to tune out some of his yelling. But like I said, I was only able to think to use this once in the last 6 months because usually my mind goes red immediately.